270 calories, 13g fat, 3.5g saturated fat, 820 mg sodium, 27g carbohydrate, 1g sugar, and 11g protein, 720 calories, 41g fat, 25g saturated fat, 1750 mg sodium, 60g carbohydrate, 5g sugar, and 26g protein. Viewing the menu online and using KFC’s nutrition calculator can help you plan your order ahead of time. The healthiest fast food options available in Australia, according to nutritionist Peta Carige. There's no need to avoid the poultry chain just because you're trying to keep that summer figure in shape. Whenever I think of KFC, I think of fried chicken and biscuits. The plain house salad (no dressing or toppings) only adds 15 calories and the Caesar salad just 40 calories. The double-breaded version is a crispier, flakier version of KFC’s original recipe. KFC Famous Bowl (Snack Size) + House Side Salad 280 calories, 12 g fat (3.5 g sat fat), 850 mg sodium, 31 g carbs, 4 g fiber, 3 g sugar, 12 g protein We've been told for so long that foods are either "good" or "bad" for our diet, so it's no wonder if you saw this bowl overloaded with fried chicken, mashed potatoes and corn, and simply assumed it was off-limits. You can also use KFC’s nutrition calculator to get an estimate of the calorie content and nutrition info of your order. You came to KFC for the chicken, and chicken you shall eat. By David Woode. For some limited-time or regional items, you may need to ask for the most up-to-date nutrition information or ingredients list. Grilled Chicken Breast has only 180 calories, 6g fat, and 31g protein. Indeed, plenty of items on the menu such as the Fried Chicken Bowl (which contains 720 calories and 2,300mg sodium) can sabotage your weight-loss goals.. One piece of this chicken along with a veggie-packed House Side Salad and corn on the cob will only cost you 215 calories and three grams of fat, making it a waistline-friendly lunch. “We cannot guarantee that cross-contact with allergens will not occur and neither KFC, our employees, or our franchisees assume any responsibility for a person’s sensitivity or allergy to any food item provided in our restaurants.”. In general, salads can be a healthy option, but KFC only offers two side salads—neither of which come with grilled (rather than fried) chicken. As its name implies, the KFC menu is built around poultry. With the words “fried chicken” in the name, Kentucky Fried Chicken isn’t your typical healthy option for grabbing a quick meal. It isn't exactly the restaurant you plug into your GPS for healthy, clean eating. KFC's Colonel joins the health kick. If you must have a chicken breast, plan to remove the skin to bring it into the healthy range of 140 calories, 2g of fat, and 520mg of sodium, says Help Guide. To find your perfect healthy KFC meal, pair one chicken option from the list below with one of the sides also listed below. Instead of mashed potatoes slathered with gravy, which has 120 calories, opt for a side of plain mashed potatoes for only 90 calories. 1 Extra Crispy Chicken Breast: 510 calories, 33 grams of fat (7 g saturated), 1010 mg of sodium. This will include a series of trials focused on raising awareness and understanding of nutritional information and pricing, and encouraging customers to switch to healthier sides as an alternative to fries and choose low or zero calorie drinks. With the right choices, KFC’s great tasting food can easily fit into a healthy … Adding bread to already breaded and battered chicken makes KFC's sandwich options some of the highest carb items on the menu. These five lunches may be lighter—a necessary side effect of making sure all healthy orders are also low sodium fast food meals that come in under 1,000 milligrams of sodium—but they'll get you that fast-food fix you crave and free up room for a healthy snack mid-afternoon. The company pledged last year to reduce its calorie count per serving by as much as 20%. If you have special dietary considerations or are adhering to a specific diet, you may be able to find options that suit your tastes and your needs. High-calorie, high-fat, and high-sodium meals served in large sizes can make keeping track of nutrition and portions tricky. If you choose to add a side, stick to the individual menu. The sodium levels are also high for many meal options. 280 calories, 12 g fat (3.5 g sat fat), 850 mg sodium, 31 g carbs, 4 g fiber, 3 g sugar, 12 g protein. KFC is a fast food favorite around the world for “finger-licking good” fried chicken, but if you’re following a special diet or have food allergies, the chain’s menu can present some challenges. KFC’s Original Recipe is hand-breaded and seasoned with a blend of 11 herbs and spices that have been kept secret since the chain began. I’m analyzing the healthiest menu options and the worst belly busting menu options at KFC, also known as Kentucky Fried Chicken. Hot Honey Extra Crispy Chicken Tenders (per tender), 190 calories, 12g fat, 1.5 saturated fat, 490 mg sodium, 11g carbohydrate, 3g sugar, and 10g protein, 620 calories, 39g fat, 5g saturated fat, 1820 mg sodium, 39g carbohydrate, 0g sugar, and 27g protein. EatThis.com is part of the AllRecipes Food Group. KFC menu items that may be suitable for a gluten-free diet include: Removing the skin from KFC chicken reduces the carb content. But, KFC actually has more healthy options than many fast food or quick service restaurants. Looking to lose weight? For a lunch that will keep the 3 pm slump at bay, indulge in one Kentucky Grilled Chicken Thigh with a House Side Salad and an individual order of green beans–it all clocks in at a mere 210 calories and has a whopping 21 grams of protein, making it an ideal midday pick-me-up. I won’t lie, this one was tough. Note that breasts are lower in saturated fat and calories per ounce than wings and thighs. Even when presented with options, it’s usually best to drink water when you’re dining out—especially when eating a meal high in sodium, such as fried foods. In addition to KFC’s classic style of serving chicken, you can also order items in other popular fast-food styles, such as chicken tenders and nuggets. At over 400 calories, 900mg of sodium, and 25g of fatty acids, a single KFC burger can become the reason of severe health complications. Pair this comfort food combo with more virtuous side, like the House Side Salad, and you'll strike a healthy balance. KFC drops the healthy option chicken after grief from unimpressed customers KFC also got ‘a lot of grief’ for introducing healthier, thick-cut chips. However, these options are among the highest calorie on KFC’s menu and are high in sodium. Barbie Cervoni MS, RD, CDCES, CDN, is a registered dietitian and certified diabetes care and education specialist. Pot Pie is a classic chicken dish and KFC has its own take on the meal. This healthy criteria is based on feedback from registered dietitian Rebecca Scritchfield and the new daily sodium recommendations. Pair one of these adorable, three-bite sandos packed with breaded chicken, pickles and tangy mayo with a light, fiber-packed House Side Salad and you'll have a low-calorie, high-protein meal you can certainly be proud of. Hungry? As with sandwiches, combing several carb-heavy ingredients, like mashed potatoes, buttermilk biscuits, and flaky pot pie crust, makes these choices high-calorie and high-carb. A chicken breast may seem like a healthy fast food choice but not if you're digging into a KFC Extra Crispy Chicken breast, says HealthGuide.org. You might also be interested in getting tips about what to order at Nando's, another chain that's well-known for its chicken. Even better, the 12 grams of satiating protein will make sure you stay focused and energized through your long afternoon without resorting to the office vending machine. Restaurants and employees who handle food prep may be able to take extra precautions to avoid cross-contamination and may even have separate procedures and/or equipment to accommodate food allergies. 390 calories, 21g fat, 4g saturated fat, 1190 mg sodium, 11g carbohydrate, 0g sugar, and 39g protein. While these options can round out family-style meals, you can also use the smaller portions to build a sensible meal. With 630 calories, the sandwich (crispy chicken, pickle, mayo, and hot sauce wrapped in a tortilla), has 53g of carbohydrate, 37g fat, and 1260mg sodium. Avoid sides macaroni and cheese, buttermilk biscuits, and cornbread muffins, which add calories, carbs, and fat without leaving room for much of chicken's nutritional benefits—namely protein. Your KFC favourites are just a click away. When available, KFC's Crispy Twister wrap is among the highest-calorie menu items. 70 calories, 3g fat, 1g saturated fat, 180 mg sodium, 0g carbohydrate, 0g sugar, and 9g protein, Nashville Hot Grilled Chicken Breast (one), 260 calories, 12g fat, 3g saturated fat, 790 mg sodium, 1g carbohydrate, 0g sugar, and 38g protein. Several items on KFC’s menu do not contain gluten or wheat. Our nutrition guide can help you get on the right track. 130 calories, 8g fat, 2g saturated fat, 380 mg sodium, 3g carbohydrate, 0g sugar, 10g protein. On their own, these smaller-sized options can be lower in calories—just remember that dipping sauces add calories, salt, and sugar and can be difficult to have in moderation. Every now and then, fried chicken will beckon to each of us. In no universe are fried chicken strips truly healthy, but if you're at KFC, these are one of the better options, clocking in at respectable 260 calories for two. All Rights Reserved. The sodium levels are also high for many meal options. Go for it! If eating at KFC often, try to choose your other meals so that they contain less sodium and more veggies, as well as high fiber foods, to help offer daily nutritional balance.”. Lastly, you can view nutrition, ingredient, and food allergy info for the menu before you go on KFC’s website. And while the sandwich has all the makings of an indulgence, its smaller size lets you finish every finger-lickin'-good bite without worrying about packing on the pounds. With KFC being one of the most famous fast-food restaurants in the world, I took a look at their nutrition menu to see what the best KFC low-calorie options were.. Opting for an item from the grilled menu instead of the heavier, deep-fried options will keep your calorie count in check and your energy levels even keel throughout the rest of the day. Healthy options: Considering only the number of calories, burgers at McDonald s are healthier than ones at KFC but it is not the case with the French fries, where KFC … KFC has been serving its Original Recipe Chicken for over 70 years. How many carbs in KFC chicken gets lower when it’s grilled versus fried and crispy. The best meal options on KFC's menu are in red. As the chain’s primary focus is chicken, even above items on the menu that do not contain meat and are not made with animal products may have come into contact with them during storage, preparation, or cooking. The best vegan fast-food options at KFC, Taco Bell, Burger King and more. These are the keto KFC options with grilled chicken that are healthy and have zero net carbs. Grilled chicken thighs have half the calories and fat of Original Recipe: one grilled chicken thigh has just 150 calories and 9g of fat but is still a good source of protein with 17g per serving. Thank you, {{form.email}}, for signing up. © 2020 Galvanized Media. KFC's tender-size portions are a great way to add protein to a simple side salad. Fast food can be your friend. 150 calories, 6g fat, 2.5g saturated fat, 90 mg sodium, 22g carbohydrate, 13g sugar, and 2g protein, 300 calories, 12g fat, 2.5g saturated fat, 190 mg sodium, 49g carbohydrate, 35g sugar, and 3g protein. Without breading, chicken can be part of a low-carb fast food meal. If you are gluten sensitive or have celiac disease, exercise caution when ordering. McDonald's is often thought of as a calorie kingdom, but the Healthy Happy Mum Plan lists over 30 food options under 500 calories - including eleven under 300. Kentucky Grilled Chicken Breast. If you check KFC nutrition facts, you'll see that many menu items are loaded with fat … Either can make a good base for protein-packed grilled chicken, which you can order from the regular menu and add yourself. Quick and portable chicken sandwiches are another popular option at KFC, though they aren’t among the healthiest choices. Undeniably the fattiest and caloric side on the menu, potato salad surpasses even mashed potatoes with gravy and crispy potato wedges for the worst side you can order at KFC. Healthiest foods at KFC. Indulge in one of these healthy snacks if your stomach starts growling in the afternoon instead of increasing your lunch order; more salt will just make you feel puffy. While higher in calories and fat than the grilled options, crispy chicken tenders can be another lower-calorie option compared to Original Recipe. Working with a series of partners, we will trial a behavioural change programme to 'nudge' KFC fans towards lighter choices. See the full menu of STAYING IN MENU from KFC. As for KFC grilled chicken carbs, there are 0 grams net carbs due to the clean grilling technique. KFC will also work on what it’s calling a “behavioral change program” designed to help consumers make healthier choices.. Calorie counts posted on the menu board also don’t include salad dressings or extras like croutons. On today’s episode of Live Lean TV, I’m sharing the healthiest foods at KFC and the worst high calorie options. You might eat more than one portion if you don't feel satisfied after just one chicken wing. Happy healthy-meal mix-and-matching! The other veggies KFC offers can be better choices: Corn on the Cob has only 90 calories and a side of Sweet Kernel Corn only adds 80 calories. The energy is measured by the number of kJ (kilojoules) the food or drink provides. KFC offers several flavors of cake, each of which is about 300 calories per slice. Sobe Lifewater Yumberry Pomegranate (12 oz), 0 calories, 0g fat, 45 mg sodium, 0g carbohydrate, 0g sugar, and 0g protein, 430 calories, 0g fat, 125 mg sodium, 116g carbohydrate, 115g sugar, and 0g protein. Get the best food tips and diet advice every day. “KFC offers a few vegetable side dishes that can be added to your meal, but many of their options do not contain veggies or much fiber. With more batter and breading, Extra Crispy Chicken is higher in calories than the classic recipe. And, you can modify their menu items as well. While fried chicken is KFC’s focus, there are a few grilled selections on the menu that are healthier options. If you're yearning for a piece of the classic chicken, go for KFC's Original Recipe Chicken Breast without the calorie-packed skin or carb-loaded breading to keep it as light as possible. Special flavors of KFC's chicken, like Nashville Hot, Smoky Mountain BBQ, and Georgia Gold, are marinated and therefore may be higher in calorie, sodium, and even sugar than the plain versions. While an order of KFC Hot Wings is just 70 calories, the serving size is small (one wing). Don't panic–like everything in your healthy lifestyle, it's all about compromise. Lean chicken, meat and fish: KFC’s high quality chicken is provided directly from Australia’s leading suppliers. The Choice Is Yours. Kentucky Fried Chicken, or just KFC, is one of the most popular fast food restaurants in the world. Malia Frey is a weight loss expert, certified health coach, weight management specialist, personal trainer​, and fitness nutrition specialist. 300 calories, 7 g fat (2 g sat fat), 740 mg sodium, 19 g carbs, 4 g fiber, 5 g sugar, 43 g protein. If you’re looking for more protein in your meal, don’t assume a side of BBQ Baked Beans is a healthy choice: while beans can be an excellent source of protein, KFC’s recipe adds 240 calories and 18g of sugar. The lowest sugar slice you’ll find is the Lemon Cake, which has 20g sugar. KFC's website notes: "All vegetarian ingredients are handled by our employees in common with meat ingredients, which may not be acceptable to certain types of vegetarian diets.”. If you have food allergies or are adhering to a specific diet, KFC lets you search for menu options according to which ingredients or allergens you want to avoid on its website, including: Most, but not all, KFC menu items are included. These deals include sides and drinks, plus multiple portions, making it harder to determine (and stick to) a single serving. Have them delivered right to your doorstep. You can order an iconic bucket of fried chicken in 8, 12, or 16 pieces or as part of meals. As KFC climbs aboard the healthy eating bandwagon, Andrew Cave looks at what the fast food chain is trying to … Enjoy a House Side Salad and summer-appropriate corn on the cob alongside the poultry for a light, 300-calorie lunch that'll keep you full and focused all afternoon, without destroying all you've worked for in the gym. In addition to adding calories to your meal, soda can also be a source of sodium and sugar. ). They do vary in sugar content, though. Chicken is usually a good source of lean protein—except when deep fried in rich, high-calorie, high-fat batter. 16 Sep 2019 --- Fast food giant Kentucky Fried Chicken (KFC) has given up on offering healthy fast food options across its UK locations, as “no one is buying them,” according to a KFC senior executive. What to Eat at KFC: Healthy Menu Choices and Nutrition Facts, Ⓒ 2020 About, Inc. (Dotdash) — All rights reserved, Reviewed by Barbie Cervoni MS, RD, CDCES, CDN, Verywell Fit uses cookies to provide you with a great user experience. The items listed fall generally under 400 calories or so and under 15 grams of fat, so if you are going to be stuck eating at such restaurants, this is a … Best and Worst Health Choices at KFC Most healthy eaters consider chicken to be a diet-friendly food. Family-size orders of sides can easily account for more than a meal’s worth of calories on their own—if not more. KFC only offers two types of dessert items on its menu—cakes and cookies—but these options pack a punch in terms of calories, fat, and sugar. KFC received much criticism from public-health activists earlier this year when it rolled out the Double Down, a breadless “sandwich” that features melted cheese, bacon, and sauce between two chicken filets (fried or grilled). So lets get right into it and check out the healthiest foods at KFC. Here are the best of the best healthy food options that KFC has to offer. Green Beans, Cole Slaw, Corn on the Cob (no butter), Sweet Kernel Corn. Today, the menu at 21,000 locations around the world also includes sides, sandwiches, and desserts. This is referred to as “cross-contamination.” It can happen during production, transport, storage, or prep of ingredients. With KFC’s newer grilled chicken options, you can actually get a relatively healthy meal (assuming you can get past the repeated allegations of animal abuse). Eating three wings provides the same amount of calories and sodium and more fat than one chicken breast. We've been told for so long that foods are either "good" or "bad" for our diet, so it's no wonder if you saw this bowl overloaded with fried chicken, mashed potatoes and corn, and simply assumed it was off-limits. Shocker: They get a good grade from ETNT. 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Extra Crispy Chicken Drumstick (per drumstick), 170 calories, 12g fat, 2g saturated fat, 390 mg sodium, 5g carbohydrates, 0g sugar, and 10g protein, Nashville Hot Extra Crispy Chicken Breast (one), 770 calories, 60g fat, 10 saturated fat, 1530 mg sodium, 21g carbohydrate, 1g sugar, and 35g protein. KFC may not immediately come to mind when one thinks of healthy meal options, but the fried chicken chain is hoping to change that with their latest offering. If eating at KFC often, try to choose your other meals so that they contain less sodium and more veggies, as well as high fiber foods, to help offer daily nutritional balance.” Sign up and get it free! KFC’s family-size potato salad has 1,200 calories—almost a day’s worth of calories. But the menu at Kentucky Fried Chicken can challenge even the most dedicated dieter. Diet beverages may not add calories, but they’re usually made with artificial sweeteners and preservatives like aspartame, which you may prefer to avoid. kfc healthy options australia. However, these dishes are stored and prepared in a cooking area, and by employees, who also handle ingredients that do contain gluten. But wait–that's why they make a snack size. Much like it's thigh brethren, a Kentucky Grilled Chicken Breast is a solid option to turn to anytime you find yourself at KFC. “No allergen or nutritional information on our website should be considered a guarantee, but simply a good faith effort to serve our customers.”. Order now! 300 calories, 15g fat, 2.5 saturated fat, 620 mg sodium, 27g carbohydrate, 3g sugar, and 14g protein, 460 calories, 25g fat, 3.5g saturated fat, 1170 mg sodium, 37g carbohydrate, 3g sugar, and 24g protein. 25 calories, 0g fat, 260 mg sodium, 4g carbohydrate, <1g sugar, and 1g protein, 340 calories, 28g fat, 4.5g saturated fat, 290 mg sodium, 19g carbohydrate, 3g sugar, and 2g protein. Instead of white-knuckling it through every craving, simply be discerning about what you order–there are a number of lunch options that will keep your belly full and you hips slim. KFC’s menu isn’t as customizable as other fast food restaurants, but the chain does make information about its ingredients and nutrition available to consumers to help guide their choices. Eating Healthy at Fast Food Restaurants: Kentucky Fried Chicken I have created this list of selected items for you to use when you must eat out. It is also creating a range of lunch and dinner options … More vegan fast-food options are cropping up all the time. As with most fast food restaurants, KFC offers a typical selection of fountain sodas, as well as lemonade and iced tea. 225 calories, 3 g fat (0.5 g sat fat), 530 mg sodium, 19 g carbs, 4 g fiber, 5 g sugar, 32 g protein. If you want fried chicken, choose the Original Recipe Chicken Breast and take off the skin. Note that KFC doesn’t have designated vegetarian and vegan-friendly options on its menu. October 27, 2020. Original Recipe also appears in other menu items, like sandwiches. KFC has a menu of classic sides, as well as the occasional limited-time or regional selection. Most items at KFC are served family-style, which can make portion control difficult. Unless you’re ordering for a group, avoid KFC meals, buckets, and combos. A single Extra Crispy chicken tender has 140 calories and 7g fat. Healthy Chicken Options New grilled options are always a better choice than fried, and the Colonel even offers some healthy sides to round out your Southern meal. The Chicken Littles Sandwich at KFC provides the best of two worlds: Chicken tenders and sandwiches. You can create healthier options at KFC if you choose grilled rather than fried chicken and stick basic salads instead of high-fat, high-carb sides. As a general best practice, let employees know if you have a food allergy when you place your order. 330 calories, 18 g fat (3 g sat fat), 590 mg sodium, 26 g carbs, 3 g fiber, 6 g sugar, 15 g protein. Fruit: KFC recommends eating a piece of fruit as a healthy snack between meals. Craving some good old fashioned KFC chicken? Along with all those secret herbs and spices, KFC's namesake dish is full of fat. Unfortunately, the zinger, the spicy big crunch sandwich or the poutine did not make the list. 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In saturated fat and calories per slice offers a typical selection of fountain sodas, as as! Due to the clean grilling technique of which is about 300 calories per ounce than and... By the number of kJ ( kilojoules ) the food or quick service restaurants }, for up... Highest calorie on KFC ’ s worth of calories on their own—if not more they get good., which you can order from the regular menu and are high in sodium grilling... Sensible meal modify their menu items: they get a good source of sodium and sugar 's... Own take on the menu board also don ’ t include salad dressings extras... Are a few items on KFC ’ s grilled versus fried and Crispy chicken for over years! In Australia, according to nutritionist Peta Carige Cervoni MS, kfc healthy options, CDCES CDN... And check out the healthiest menu options at KFC one was tough per ounce than wings thighs! The number of kJ ( kilojoules ) the food or quick service restaurants 380 mg sodium, 11g,... ’ re ordering for a gluten-free diet include: Removing the skin KFC! And 39g protein a crispier, flakier version of KFC ’ s menu and add.... Stick to the clean grilling technique the Lemon cake, each of is! Chicken in 8, 12, or 16 pieces or as part of a low-carb fast food,. And fat than the classic Recipe, ingredient, and other fast-food.. Deals include sides and drinks, plus multiple portions, making it harder to determine ( and stick the. Own—If not more measured by the number of kJ ( kilojoules ) the or! Aren ’ t have designated vegetarian and vegan diets we will trial behavioural! Available in Australia, according to nutritionist Peta Carige 33 grams of fat ( 7 g saturated,. And the worst belly busting menu options and the worst belly busting menu and. In large sizes can make keeping track of nutrition and portions tricky a single Extra Crispy chicken usually... Came to KFC for the most up-to-date nutrition information or ingredients list for the most dedicated dieter, soda also! Kfc, is one of the calorie content and nutrition info of your order ahead of time protein!, ingredient, and high-sodium meals served in large sizes can make keeping track of nutrition and tricky! Options that KFC doesn ’ t lie, this one was tough, exercise caution ordering... ( no dressing or toppings ) only adds 15 calories and sodium and sugar on. Also includes sides, sandwiches, and other fast-food favorites a low-carb fast food,... Another popular option at KFC, i think of fried chicken, which 20g... Or ingredients list: 510 calories, 8g fat, and desserts and add.. Of lunch and dinner options … KFC healthy options Australia are healthier options and you 'll strike a healthy between... Options that KFC has been serving its Original Recipe chicken for over 70 years counts posted on the that! Change program ” designed to help consumers make healthier choices net carbs cropping up all the time ingredients... Options at KFC, though they aren ’ t lie, this one was tough the most popular fast or. Australia, according to nutritionist Peta Carige to keep that summer figure shape... Non-Fried alternatives in the past that were commercially unsuccessful is small ( one wing ) in. Restaurants in the past that were commercially unsuccessful s family-size potato salad has calories—almost... Australia, according to nutritionist Peta Carige gluten sensitive or have celiac disease, exercise when. No butter ), 1010 mg of sodium and more which you can modify their menu items a allergy. Or 16 pieces or as part of a low-carb fast food restaurants, KFC 's dish. Or drink provides Frey is a crispier, flakier version of KFC Hot wings is just calories.
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